Under eating
Ncoors
Posts: 5
So recently I hit a plateau in my diet.. I really want to get back on track and continue losing weight. I started measuring my food more accurately and working out more but I still couldn't lose more than 3lbs. So I started listening to my body more and I'm really only eating when I'm hungry.. But I'm finding it hard to eat 1200 calories a day now.. I'm eating more around 800 a day and being comfortable with that, not feeling deprived at all. Should I be worried? Can I really go into starvation mode even if I don't feel like I'm starving or even hungry?
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Replies
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How long did it take you to lose those 3 pounds , how long did you not lose anyweight, and how much do you have to lose?0
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It's less about the fabled 'starvation mode' and more about the nutrients your body is getting! At 800kcals it may well be very difficult to fit in all the nutrition you require. I'd suggest upping your calories and eating on a schedule as you'll get used to it quite quickly - personally I find it deceptive to 'listen to my body' because my appetite can be all over the place
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I agree that "listening to your body" is extremely deceptive. I listened to mine for too long, which is why I needed start listening to my brain. I think it would be very difficult to hit 100% in vitamins, calcium, iron, fiber, and protein on only 800 calories.0
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What are you eating that you're full on 800 calories--I'm guessing inadequate fat, lots of vegetables/high fiber foods, egg whites, boneless/skinless chicken or some variation of extremely lean protein, fat free dairy products, sugar substitutes and the like. If you're full then eat real food and you'll get more calories in.0
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It took me a little under a month to lose the solid three pounds. Which is a while for me. I was worried about getting all my vitamins so I have started taking a multivitamins and a prebiotic. I really want to lose 13 more lbs.0
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I don't think that supplements can possibly replace the nutrients you get from food. I make every attempt to hit 100% of all my micronutrients from food only. My only supplement is calcium with Vitamin D because I am in the highest risk category for osteoporosis.
So look at your nutrients without adding supplements and see where you are low. Often it is iron, calcium, and the vitamins.0 -
I don't think that supplements can possibly replace the nutrients you get from food. I make every attempt to hit 100% of all my micronutrients from food only. My only supplement is calcium with Vitamin D because I am in the highest risk category for osteoporosis.
So look at your nutrients without adding supplements and see where you are low. Often it is iron, calcium, and the vitamins.
Yes - supplements can help somewhat but I believe that absorption of nutrients can be more effective when they are sourced from food. And macros, as well - your body will need fats, protein etc and I imagine it's hard to meet your goals on that in 800kcals. I think you'll be much better off in the long run at at least 1200kcals net - for the vast majority of people it is still a fairly large deficit so you should see some losses if you keep at it. 800 is likely to be unhealthily low and unsustainable.0 -
you probably went into starvation mode the moment you started plateauing...
i know alot of people dont believe in "starvation mode" as if it were santa claus or something but it really just means that you're not giving your body enough food to use as energy and so your body thinks there isnt enough food around, and what happens is it slows down your metabolism so you dont die of starvation and can survive on lower amounts of calories. but by slowing down your metabolism, your weight-loss endeavors also slow down. it's probably why you feel satisfied at 800 calories, cause your metabolism has adjusted to a slower pace.
in the last 8 months ive gone into starvation mode like 3 times, and I've found that the best way to get out of it quickly is to spend atleast 3 days eating up to your maintenance calories, like no cutting calories for 3 days, and i also dont exercise for those 3 days. After that, on the 4th day start exercising and cutting calories again... **but a healthy amount** no going under 1200.. also, definitely always eat back your exercise calories. don't go under 1200 net
try it 0 -
Hi Ncoors
What type of food are you eating? I am also eating low calories and read that you will always plateau - theory was that water collects for some time and then is released within a week you should break the plateau.
You can read Lyle McDonald has several books on this. Also you seem to be very close to your goal - do you know what is the % of body fat. For obese people eating very few calories should not kick the starvation mode. Even if it does it will be insufficient for you to stop losing. Example Lyle gives is that if you cut calories by 50% could reduce metabolic rate by 10% producing a net of 40% deficit. Only when you get to 5% body fat for men that starvation mode will kick in.0 -
if you only have 13 to lose, then you might want to consider losing just 0.5-1 pound a week. Being close to goal, 3 pounds in a month is a good rate.It took me a little under a month to lose the solid three pounds. Which is a while for me. I was worried about getting all my vitamins so I have started taking a multivitamins and a prebiotic. I really want to lose 13 more lbs.0 -
you probably went into starvation mode the moment you started plateauing...
i know alot of people dont believe in "starvation mode" as if it were santa claus or something but it really just means that you're not giving your body enough food to use as energy and so your body thinks there isnt enough food around, and what happens is it slows down your metabolism so you dont die of starvation and can survive on lower amounts of calories. but by slowing down your metabolism, your weight-loss endeavors also slow down. it's probably why you feel satisfied at 800 calories, cause your metabolism has adjusted to a slower pace.
in the last 8 months ive gone into starvation mode like 3 times, and I've found that the best way to get out of it quickly is to spend atleast 3 days eating up to your maintenance calories, like no cutting calories for 3 days, and i also dont exercise for those 3 days. After that, on the 4th day start exercising and cutting calories again... **but a healthy amount** no going under 1200.. also, definitely always eat back your exercise calories. don't go under 1200 net
try it
I'm almost afraid to go above 1200.. I don't want to gain weight.. A week ago i wouldn't even question going above 1200 if I worked out but now I'm almost afraid to hit it because even eating more than 950 begins to feel like a binge.. I'm truly not hungry. I don't really know how to go about it..0 -
Hi Ncoors
What type of food are you eating? I am also eating low calories and read that you will always plateau - theory was that water collects for some time and then is released within a week you should break the plateau.
You can read Lyle McDonald has several books on this. Also you seem to be very close to your goal - do you know what is the % of body fat. For obese people eating very few calories should not kick the starvation mode. Even if it does it will be insufficient for you to stop losing. Example Lyle gives is that if you cut calories by 50% could reduce metabolic rate by 10% producing a net of 40% deficit. Only when you get to 5% body fat for men that starvation mode will kick in.
I eat whole foods and try my best to avoid anything processed or high in sugar. I don't know what my body fat percentage is but I know I do have a good amount of muscle because I play water polo year round.. It's evident in my thighs lol0 -
you probably went into starvation mode the moment you started plateauing...
i know alot of people dont believe in "starvation mode" as if it were santa claus or something but it really just means that you're not giving your body enough food to use as energy and so your body thinks there isnt enough food around, and what happens is it slows down your metabolism so you dont die of starvation and can survive on lower amounts of calories. but by slowing down your metabolism, your weight-loss endeavors also slow down. it's probably why you feel satisfied at 800 calories, cause your metabolism has adjusted to a slower pace.
in the last 8 months ive gone into starvation mode like 3 times, and I've found that the best way to get out of it quickly is to spend atleast 3 days eating up to your maintenance calories, like no cutting calories for 3 days, and i also dont exercise for those 3 days. After that, on the 4th day start exercising and cutting calories again... **but a healthy amount** no going under 1200.. also, definitely always eat back your exercise calories. don't go under 1200 net
try it
I'm almost afraid to go above 1200.. I don't want to gain weight.. A week ago i wouldn't even question going above 1200 if I worked out but now I'm almost afraid to hit it because even eating more than 950 begins to feel like a binge.. I'm truly not hungry. I don't really know how to go about it..
If 950 calories feels like a binge then maybe you need to speak with someone about your disordered eating.
Food really isn't the enemy. You need to get a certain amount of nutrients. You need protein, fats, vitamins, and supplements only help so much. Hunger cues aren't a reliable indicator of whether or not you're getting enough of these things.0 -
It took me a little under a month to lose the solid three pounds. Which is a while for me. I was worried about getting all my vitamins so I have started taking a multivitamins and a prebiotic. I really want to lose 13 more lbs.
3lbs in a month is pretty impressive! Weight loss will steadily decrease as you get closer to your goal. Eat 1200 calories or more. You're doing fine.0 -
It took me a little under a month to lose the solid three pounds. Which is a while for me. I was worried about getting all my vitamins so I have started taking a multivitamins and a prebiotic. I really want to lose 13 more lbs.
3 lbs in a month is an excellent loss. No need drop your calories as low as 800. You won't go into the much misunderstood 'starvation mode', but you will lose lean body mass and it will be more difficult to keep the weight off, as your BMR will drop due to the lost lean mass.
Don't be in such a hurry. Those last 10 or so lbs should come off the slowest. Set your MFP goal to lose 0.5 lbs/week and you'll be fine.0 -
I'm almost afraid to go above 1200.. I don't want to gain weight.. A week ago i wouldn't even question going above 1200 if I worked out but now I'm almost afraid to hit it because even eating more than 950 begins to feel like a binge.. I'm truly not hungry. I don't really know how to go about it..
i mean you can slowly increase your calorie intake little by little over the course of a few weeks. but the way i see it is... if my metabolism slowed down to the point of where cutting 1000 calories has now become "maintenance" then if i spike my metabolism with the amount of calories that are really supposed to be my maintenance calories over the course of 3 days, thats only gonna be 1000 excess calories per day, and 3000 in total. So theoretically the worst case scenario is you'll gain back 1 pound, but you'll lose that 1 pound in the 3 days following that (if your deficit is 1000 calories per day) and your metabolism will now be functioning at a healthier level.
you know what, i just realized that i just assumed your deficit was 1000 calories... is that what 1200 calories is for you? a 1000 calorie deficit per day?0 -
you probably went into starvation mode the moment you started plateauing...
i know alot of people dont believe in "starvation mode" as if it were santa claus or something but it really just means that you're not giving your body enough food to use as energy and so your body thinks there isnt enough food around, and what happens is it slows down your metabolism so you dont die of starvation and can survive on lower amounts of calories. but by slowing down your metabolism, your weight-loss endeavors also slow down. it's probably why you feel satisfied at 800 calories, cause your metabolism has adjusted to a slower pace.
in the last 8 months ive gone into starvation mode like 3 times, and I've found that the best way to get out of it quickly is to spend atleast 3 days eating up to your maintenance calories, like no cutting calories for 3 days, and i also dont exercise for those 3 days. After that, on the 4th day start exercising and cutting calories again... **but a healthy amount** no going under 1200.. also, definitely always eat back your exercise calories. don't go under 1200 net
try it
No. :noway:0 -
It took me a little under a month to lose the solid three pounds. Which is a while for me. I was worried about getting all my vitamins so I have started taking a multivitamins and a prebiotic. I really want to lose 13 more lbs.
3 lbs in a month is an excellent loss. No need drop your calories as low as 800. You won't go into the much misunderstood 'starvation mode', but you will lose lean body mass and it will be more difficult to keep the weight off, as your BMR will drop due to the lost lean mass.
Don't be in such a hurry. Those last 10 or so lbs should come off the slowest. Set your MFP goal to lose 0.5 lbs/week and you'll be fine.
Won't I gain weight quickly though by eating that much more all at once? How do I get my calories back up without gaining...?0 -
Oh goodness I am so dumb, what is starvation mode?
I see this all the time and I wonder how someone can starve if they eat, although the calories may be too low. I guess all the homeless people are in starvation mode. Will someone explain it real good for the OP and for me, cause as old as I am, a great grandma, I never knew of anything like it. thanks.0 -
Weight loss is a Bunch of trial and error. Don't be afraid to go out of your comfort zone and try to see what happens. Worst thing that could happen is you gain a pound or two back. You should take the end of your weight loss journey slowly, because your last ten pounds in the hardest. If you feel overwhelmed by the food and continue to cut calories, you may want to see a dietician or your family doctor about your eating habits and see what they say.0
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Oh goodness I am so dumb, what is starvation mode?
I see this all the time and I wonder how someone can starve if they eat, although the calories may be too low. I guess all the homeless people are in starvation mode. Will someone explain it real good for the OP and for me, cause as old as I am, a great grandma, I never knew of anything like it. thanks.
Starvation mode is when your body doesn't get enough food/calories to function properly, so it thinks you are starving. Your body then slows down your metabolism greatly, causing your body to store more of the food you eat instead of burning it off. Because of this, you could maintain your body weight if your in starvation mode even though your eating around 800 cals. For woman, starvation mode usually occurs under 1200 cals, and 1500 cals for men.
I hope this explanation helps. 0 -
Oh goodness I am so dumb, what is starvation mode?
I see this all the time and I wonder how someone can starve if they eat, although the calories may be too low. I guess all the homeless people are in starvation mode. Will someone explain it real good for the OP and for me, cause as old as I am, a great grandma, I never knew of anything like it. thanks.
Starvation mode is when your body doesn't get enough food/calories to function properly, so it thinks you are starving. Your body then slows down your metabolism greatly, causing your body to store more of the food you eat instead of burning it off. Because of this, you could maintain your body weight if your in starvation mode even though your eating around 800 cals. For woman, starvation mode usually occurs under 1200 cals, and 1500 cals for men.
I hope this explanation helps.
ACK!! Starvation mode, as it is being applied here, is a fable! A person will not enter starvation mode until their body fat % drops to near 0. The body does not partition weight according to the number of calories being eaten. A slight drop in metabolism can be caused by adaptive thermogensis. It can also be caused by losing weight too fast and losing lean body mass, which is what drives your metabolic rate.
http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss0 -
I've never been more than 20 lbs overweight and am not anorexic. If I'm not hungry I don't eat, I don't care how many calories I "need".
Sometimes you're just not hungry. Maybe your body is not ready for food or has some issues it is dealing with and needs you to slow down on the eating for a day or two. If I eat when I am not hungry I feel sick. I wouldn't "make" one of my children eat anyway. Generally it makes them throw up or have a belly ache. I believe your body knows what it needs. Look at it on a calories per week basis and it will generally all balance out. :flowerforyou:
(This does not apply to an anorexic disorder, of course.)0 -
ACK!! Starvation mode, as it is being applied here, is a fable! A person will not enter starvation mode until their body fat % drops to near 0. The body does not partition weight according to the number of calories being eaten. A slight drop in metabolism can be caused by adaptive thermogensis. It can also be caused by losing weight too fast and losing lean body mass, which is what drives your metabolic rate.
in any case the point isn't whether or not "starvation mode" is the correct terminology, the point is that a calorie deficit too low can have an effect on your metabolism that could cause it to slow down--thus slowing down your weight loss effort, making the excessively low calorie intake counter-productive.0 -
ACK!! Starvation mode, as it is being applied here, is a fable! A person will not enter starvation mode until their body fat % drops to near 0. The body does not partition weight according to the number of calories being eaten. A slight drop in metabolism can be caused by adaptive thermogensis. It can also be caused by losing weight too fast and losing lean body mass, which is what drives your metabolic rate.
in any case the point isn't whether or not "starvation mode" is the correct terminology, the point is that a calorie deficit too low can have an effect on your metabolism that could cause it to slow down--thus slowing down your weight loss effort, making the excessively low calorie intake counter-productive.
Did you read the link? To tell someone they will enter into 'starvation mode' if they eat less than 1200 (a woman) or less than 1500 (a man) is just plain wrong. What they may be in danger of is malnutrition. But they are not in danger of entering some mythical zone where their body will start 'holding onto to every calorie it can'. :flowerforyou:
If someone has hit a plateau, it is NOT because they are not eating enough. Even people who are actually starving, still lose weight.0 -
I understand i lost 52 lbs months ago and have been derailed by divorce and a job change. Time to get back on track. 0
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How is any of what you listed not "real food"?What are you eating that you're full on 800 calories--I'm guessing inadequate fat, lots of vegetables/high fiber foods, egg whites, boneless/skinless chicken or some variation of extremely lean protein, fat free dairy products, sugar substitutes and the like. If you're full then eat real food and you'll get more calories in.
LMAO0 -
You will not gain "fat weight" eating 1200 kcals (unless you have hypothyroidism and are not being medicated or properly medicated for it) ... Any "weight" you gain will be water and the replenishment of glycogen stores, most likely about 5LBs ...0
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Coming from my experience with anoreixa and recent relapse. I was eating about 800 calories and not hungry at all...however it caught up and I felt like **** agian. So got back on my meal plan for weight restoration given by my nutritionsit...its not cal based but I would assume probably 1700-1800 calories and now I am hungry all the time. So I think the lack of hunger may actually be sign starvation...0
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Did you read the link? To tell someone they will enter into 'starvation mode' if they eat less than 1200 (a woman) or less than 1500 (a man) is just plain wrong. What they may be in danger of is malnutrition. But they are not in danger of entering some mythical zone where their body will start 'holding onto to every calorie it can'. :flowerforyou:
If someone has hit a plateau, it is NOT because they are not eating enough. Even people who are actually starving, still lose weight.
yeah i read it... here are some i just searched for you, theyre all articles from universities:Very low calorie diets often fail because not enough calories are being consumed to fuel physical activity, and this underfeeding can diminish metabolic processes. These intense energy restrictive diets are not only tough to maintain, but actually trigger the body to suppress its RMR by as much as 20% (Hill. 2004). Biological processes adapt as if the body were in a state of famine (which was a valid threat to our ancestors), so it increases metabolic efficiency by burning less calories to do the same work than an equally matched effort would burn in an adequately-fueled individual (Benardot and Thompson, 1999).
http://www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.htmlour body is so efficient that if we decrease our food intake for a week or two without increasing our physical activity, our metabolic rate slows to compensate for our calorie deficient. In times of famine, this attribute is helpful but when weight loss is the goal, it can be stifling. Humans are much more efficient at storing fat than burning fat. For this reason, it is imperative to stop weight gain before it occurs. The body was built to protect against famine rather than fighting weight gain.
http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=227Significantly reducing calories lowers the body’s metabolism. Your body treats any reduction in food intake as an impending starvation situation and slows your metabolism to conserve calories. The more drastically you cut calories, the more your metabolic rate drops.
http://wellness.ucr.edu/Metabolism%202011.pdfProblems with Restrictive Dieting
When you restrict calories too much in an effort to lose weight very quickly, the following may happen and can be detrimental to your weight, health, academic success, and social life:
● Your metabolism slows down in order to adapt to the lower caloric intake (so it can function with less fuel). And, it actually begins to be more efficient at holding on to the calories you eat and storing them as fat (since it’s not sure you will feed it later). This is why people who diet, usually gain back their weight (and more!) once they start eating normally again.
http://www.snac.ucla.edu/documents/HO.Dodietswork2010.pdfDon't starve yourself. A very low-calorie diet slows metabolism and doesn't burn much fat. Instead, it burns the lean muscle mass that helps boost metabolism.
http://cancer.dartmouth.edu/pf/health_encyclopedia/abn2424
these are just a few from the first few pages of a google search on "low calorie slow metabolism site:edu" -- specifically filtering only for .edu sites.0
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